Bosu Ball Cable Crunch With Side Bends Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Bosu ball cable crunch with side bends focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
- Grab a Bosu Ball and position it in front and center of the cable machine.
- Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it.
- With both hands, reach back and grab the handle of each cable.
- With your feet positioned in a wide stance, extend your arms straight out in front of you and in between your knees. Your hands should be at knee level.
- Keep your arms straight and in-line with the upward angle of the cable. Elevate your torso in a crunching motion without dropping or bending your arms.
- Maintain the rigid position with your arms. Slowly descend back to the starting position with your back arched around the Bosu Ball and your abdominals elongated.
- Repeat the same series of movements to failure.
- Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.
- Lower your arms down to your side; keep them straight. Start doing alternating side bends; reach for your heels! This finishing movement will focus on your obliques.
Exercise FAQ
What’s the main benefit of this cardio drill?
It builds conditioning and coordination. The key is steady effort with good mechanics rather than going all-out immediately.
How can I make it easier at home?
Lower the intensity, shorten the interval, or swap to a low-impact version. You can still get a strong conditioning effect.
What should my breathing look like?
Breathing should be rhythmic and controlled. If you can’t recover between rounds, reduce the intensity or extend rest.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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